Browse the evidence

High consumption of ultra-processed foods (UPF) significantly increases the risk of developing overall and abdominal obesity in adults, independent of baseline adiposity.

If you eat a lot of ultra-processed foods (like packaged snacks, sugary drinks, and ready meals), you are significantly more likely to gain weight and develop obesity over time. This risk exists even if you don't currently have obesity. Reducing your intake of these highly processed items is a key strategy for weight management.

Consuming red and processed meat at an average level of 76 g/day, which meets current UK government recommendations, is associated with a 20% higher risk of colorectal cancer compared to consuming 21 g/day.

If you eat red or processed meat, aiming for less than 76 grams per day may lower your colorectal cancer risk compared to eating around 76 grams or more. While 76g meets current UK guidelines, this study links that amount to a 20% higher risk compared to eating only 21g. Consider reducing portion sizes or frequency of red/processed meat to lower this risk.

Higher intake of fiber from bread and breakfast cereals is associated with a 14% lower risk of colorectal cancer.

Eating more fiber from bread and breakfast cereals is linked to a lower risk of colorectal cancer. Aim to include whole grain bread and cereals in your diet to increase fiber intake.

Food insecurity in college students is significantly associated with higher odds of poor sleep quality, high perceived stress, disordered eating behaviors, and lower academic performance (GPA < 3.0).

If you are a student struggling with food access, recognize that this likely impacts your sleep, stress levels, and grades. Prioritize securing consistent nutrition. If your campus has a food pantry, use it despite any stigma, as it is designed to help you succeed academically and health-wise.

GLP-1 receptor agonists (Liraglutide, Semaglutide, Dulaglutide) significantly reduce liver fat content and improve liver enzymes in patients with Type 2 Diabetes and NAFLD, with Semaglutide showing histological resolution of NASH in Phase II trials.

If you have Type 2 Diabetes and NAFLD, ask your doctor about GLP-1 receptor agonists like Semaglutide or Liraglutide. These injectable medications have been shown in clinical trials to reduce liver fat and improve liver inflammation, in addition to helping with weight and blood sugar control.

SGLT2 inhibitors (Empagliflozin, Dapagliflozin, Ipragliflozin) improve liver fat content and liver enzymes in patients with Type 2 Diabetes and NAFLD, with some evidence of improving liver fibrosis.

If you have Type 2 Diabetes and NAFLD, SGLT2 inhibitors like Empagliflozin or Dapagliflozin may help reduce liver fat and improve liver enzymes. Discuss these options with your doctor, especially if you are already managing your blood sugar with other medications.

Bariatric surgery is an effective treatment for severe obesity in adolescents and adults with NAFLD, significantly improving liver histology, fibrosis, and metabolic parameters, but carries risks of complications.

For severe obesity that hasn't responded to lifestyle changes, bariatric surgery is a recommended option that can significantly improve liver health and fibrosis. Discuss the risks and benefits with a specialist, especially if you have advanced liver disease.

The Modified Yale Food Addiction Scale Version 2.0 (mYFAS 2.0) is a psychometrically valid, 13-item screening tool that performs similarly to the full 35-item YFAS 2.0 in assessing addictive-like eating behaviors, making it suitable for large-scale studies where participant burden is a concern.

If you are designing a study or assessment on eating behaviors and need to minimize participant burden, use the mYFAS 2.0. It is a 13-item questionnaire that has been validated to perform similarly to the longer 35-item version, providing reliable data on addictive-like eating patterns without requiring excessive time from participants.

Large-scale food fortification (LSFF) of staple foods (flour, salt, oil, sugar) significantly reduces the prevalence of anemia, goiter, and neural tube defects in low- and middle-income countries.

In regions where staple foods like flour, salt, or oil are not fortified, seek out fortified versions or ensure diverse intake of nutrient-dense whole foods. For populations relying on staples, mandatory fortification is the most effective public health tool to prevent anemia and birth defects.

Pre-rolling with foam rollers provides a small but statistically significant improvement in sprint performance (+0.7%) and flexibility (+4.0%), while having negligible effects on jump and strength performance.

Use foam rolling as a warm-up before sprinting or activities requiring high flexibility. Expect small gains in speed (approx 0.7%) and range of motion (approx 4%). Do not expect it to boost your max lift or vertical jump. If you are a recreational athlete, these small gains might be negligible; if you are elite, they may be worthwhile.

Post-rolling (post-exercise foam rolling) slightly attenuates exercise-induced decreases in sprint and strength performance and reduces perceived muscle pain, but has trivial effects on jump performance recovery.

Use foam rolling after workouts to help manage muscle soreness and slightly preserve your sprint and strength capabilities for subsequent sessions. Do not expect it to restore your vertical jump or max strength quickly. It is a useful tool for comfort and minor performance preservation, not a magic recovery bullet.

Erectile dysfunction in diabetic men is strongly associated with cardiovascular disease, often preceding coronary artery disease by 2-5 years, making ED a predictor of cardiac risk.

Erectile dysfunction is not just a sexual problem; it is a warning light for your heart. In diabetic men, ED often appears 2-5 years before heart disease symptoms. If you experience ED, request a cardiovascular risk assessment, as treating the underlying vascular issues can prevent future cardiac events.

Edible insects (specifically larvae of Tenebrio molitor, Acheta domesticus, and Gonimbrasia belina) provide a nutritional profile comparable to or superior to traditional meats, offering high-quality protein, essential amino acids, and favorable fatty acid ratios (PUFA/SFA) with lower environmental impact.

Incorporate commercially available edible insect species (like mealworms or crickets) into your diet as a protein source. They offer complete protein and often higher levels of minerals like zinc and iron compared to many meats. Start with processed forms (e.g., insect flour in baked goods) to ease into the taste and texture if you are new to entomophagy.

Dietary interventions can rapidly alter gut microbiota composition and function, but long-term changes require sustained dietary habits, and individual response varies significantly based on baseline microbial richness.

Changing your diet quickly changes your gut bacteria, but keeping those changes requires long-term habits. If you have a diverse microbiome already, drastic dietary changes might have less impact on your bacteria than if you have low diversity. Focus on consistent, healthy eating patterns.

High levels of proinflammatory cytokines TWEAK and TNF-α are associated with an increased risk of sarcopenia, while metabolic hormones IGF1, insulin, and adiponectin are associated with a decreased risk.

If you are over 60, getting your blood checked for inflammatory markers like TWEAK and TNF-α, and metabolic hormones like IGF1 and insulin, might provide a clearer picture of your muscle health risk than just looking at weight. High levels of these markers are linked to a much higher risk of sarcopenia. However, the good news is that lifestyle changes, specifically resistance training and whey protein supplementation, can significantly lower these inflammatory markers and improve muscle mass.

Consumption of prebiotic non-digestible oligosaccharides (NDOs) such as inulin, FOS, and GOS improves calcium absorption and bone mineral density, particularly in adolescents and postmenopausal women, through mechanisms involving gut microbiota fermentation, short-chain fatty acid production, and reduced intestinal pH.

To support bone health, incorporate prebiotic fibers like inulin, FOS, or GOS into your diet. These are found in foods like chicory root, garlic, onions, and bananas, or taken as supplements. Research suggests they help your body absorb more calcium, which is beneficial for bone density, especially if you are a teenager or postmenopausal. Start with small amounts to avoid digestive discomfort.

Extending the dose-escalation period or temporarily suspending dose increases when gastrointestinal adverse events occur improves tolerability and treatment persistence without compromising long-term efficacy.

If you feel sick after a dose increase, don't rush to the next one. Stay at the current dose for a few extra weeks or pause until you feel better. This helps your body adjust and keeps you on the medication longer.

Pharmacological management of persistent nausea with domperidone (preferred over metoclopramide) or other anti-emetics/prokinetics is an effective strategy for managing GLP-1 RA-induced nausea when dietary and titration strategies fail.

If diet changes aren't enough, ask your doctor about domperidone. It is often preferred over other anti-nausea drugs because it has fewer serious side effects. Use it as needed for nausea.

Inadequate sleep generates substantial economic costs through productivity losses, healthcare expenditures, and accident-related damages, with total financial and nonfinancial costs in Australia estimated at $45.21 billion for 2016-2017.

Inadequate sleep is not just a personal health issue but a major economic burden. The financial costs include healthcare, productivity losses, and accidents, while nonfinancial costs include reduced well-being. Prioritizing sleep is crucial for both individual health and societal economic stability.

Polyphenols can modulate the gut microbiota composition (acting as prebiotics) by promoting the growth of beneficial bacteria like Lactobacilli and Bifidobacteria, while inhibiting others through antimicrobial activity.

Eating polyphenol-rich foods like berries, tea, or cocoa can help feed good gut bacteria (Lactobacilli and Bifidobacteria) and suppress bad ones, improving your gut ecosystem.

Endurance and resistance exercise training lowers plasma BCAA levels and enhances BCAA oxidation, serving as a natural strategy to mitigate BCAA-related insulin resistance.

Engage in regular endurance and resistance training. This naturally lowers circulating BCAA levels and improves their oxidation, helping to counteract insulin resistance. You don't need extreme protocols; consistent training is effective.

Vitamin A and Vitamin D supplementation can improve intestinal barrier function and reduce inflammation in patients with Inflammatory Bowel Disease (IBD).

If you have IBD, discuss Vitamin D supplementation (e.g., 2000 IU/day) with your doctor. Evidence suggests it may help improve gut permeability and reduce inflammation markers like CRP.

Biomarkers of nutrition provide an objective, proximal measure of dietary intake and metabolic status, overcoming the inherent biases and limitations of self-reported dietary assessment methods.

To accurately assess your nutrition, rely on objective biomarkers (like blood or urine tests) rather than just self-reported food logs. Self-reporting is prone to memory errors and bias. Biomarkers offer a precise, proximal measure of what you actually consume and how your body metabolizes it, enabling better personalized dietary recommendations.

Specific biomarkers exist for various food groups and nutrients, such as alkylresorcinols for whole grains, carotenoids for fruits/vegetables, and DHA/EPA for fish intake, allowing for objective validation of dietary intake.

Objective biomarkers can validate your dietary intake. For example, blood levels of alkylresorcinols can confirm whole grain consumption, while DHA/EPA levels reflect fish intake. These tools help ensure you are meeting your nutritional goals accurately.